CrossFit Ballwin – CrossFit

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Warm-up

30 SECONDS EACH

Single Unders

Active Spidermans

Glute Bridges

Single Unders

Frog Hops

Single Leg Glute Bridge (30 Seconds Each Side)

Single Unders

Slow Burpees

Glute Bridge Walkouts

BARBELL WARMUP

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Front Rack Stretch: 1 Minute

Wrist Stretch: 30 Seconds Each Direction

Strength & Skill

Lateral Barbell Burpees:

1. Feet Back

Double Unders:

1. Feet Under the Body

2. Move Prep

Power Cleans:

1. Feet Under the Body

2. Move Prep

Weightlifting

Pausing Power Cleans (Heavy Set of 2)

*2 Second Pause at Knee & In Catch

Metcon

Choose a barbell weight that you could cycle for 10+ reps unbroken when fresh, knowing you’ll likely opt for quick singles or small sets during the workout

Zoolander (AMRAP – Rounds and Reps)

AMRAP 15:

30 Double Unders

10 Power Cleans (155/105)

30 Double Unders

10 Lateral Barbell Burpees

After Party

Metcon (Time)

Row Conditioning

On the 1:30 x 10 Sets:

300/275 Meter Row

*Score is Slowest Round